Neck and shoulder exercises:
The neck and shoulder movement is divided into eight segments, each segment 1? 4 8 beats, free choice. Treatment of cervical spondylosis and scapulohumeral periarthritis with neck and shoulder exercises.
Preparatory action: Stand with your feet parallel to shoulder width, relax naturally, lower your upper limbs naturally, and look straight ahead.
1, four-sided neck:
(1) Lower the head and neck forward and downward, and bend the chin as far as possible to the sternum.
(2) The head and neck slowly return to the ready position.
(3) Head and neck should lean back as far as possible.
(4) The head and neck slowly return to the ready position.
(5) The head and neck are bent to the left to the maximum.
(6) Slowly return the head and neck to the ready position.
(7) The head and neck are bent to the right to the maximum.
(8) Slowly return the head and neck to the ready position.
2. Looking for pearls on the ground:
(1) Head and neck slowly turn to the left shoulder.
(2) Turn the head and neck to the left rear to the maximum, and look at the ground below the left rear with both eyes.
(3) Continue to turn left and down until the neck and shoulders feel sore.
(4) Relax your head and neck and slowly turn back to the preparation posture.
(5), (6), (7) and (8) Turn the racket head and neck to the right, backward and downward, and do similar actions.
3. Look at the moon in the sky:
(1) Head and neck slowly turn to the left shoulder.
(2) Turn the head and neck to the maximum at the upper left rear, and look at the sky at the upper left rear with both eyes.
(3) Continue to turn to the upper left and rear until the neck and shoulders feel sore.
(4) Relax your head and neck and slowly turn back to the preparation posture. After 4 beats, do the opposite actions to the right, back and up.
4, running cervical spine: pay attention to the head, neck, shoulders should be completely relaxed, shoulders should not be lifted, circles should be in place, and the force should be balanced.
(1) Head and neck turn left.
(2) Turn to the rear.
(3) Turn right.
(4) turn forward. Every 4 beats 1 time. The movement should be continuous. Don't close your eyes when turning. Turn counterclockwise four times, and then turn clockwise four times.
5. Grab the spine and pull the neck: prepare for the action and bend your elbows with both hands. Hold your fists with both hands and put them on your waist.
(1) Hold your fists tightly, pull your elbow to the back of your body, and clamp the spine and erector spinae's group beside the spine at the same time. Pull your head and neck parallel to the front of your body to the maximum extent until your neck and shoulders feel sore.
(2) Slowly relax and return to the standby position. Then repeat the above actions every 2 beats.
6, holding the sky with both hands: prepare for the action, and then put your hands and fingers crossed in front of the lower abdomen.
(1) The palms with crossed hands are supported horizontally in front of the chest, and the elbows are level with the palms.
(2) Turn your hands outwards, try your best to support your palms upwards above your head, and lean back your head and neck to the maximum extent.
(3) Hands should be shoulder height apart, palms facing the back of the body, thumbs down, the other four fingers apart, and the other four fingers together. Turn your head and neck to the left and look at the fingertips of your left hand.
(4) prepare the hand and the head and neck. Number five? The action of the eighth beat is the same as the first four beats, except that in the seventh beat, the head and neck turn right and the eyes look at the fingertips of the right hand.
7. Hand-to-shoulder: The preparatory action is that the right hand extends from the upper part of the right shoulder to the left rear side, the left hand extends from the rear side to the upper part of the right shoulder, the palms are outward, and the hands and fingers are opposite. If you can't reach your fingers, try to extend your fingers in the opposite direction. (This action is one of the observation methods for self-evaluation of exercise effect. Generally, after a period of exercise, the distance between hands will change obviously. )
(1) Keep your lower limbs standing in parallel, and slowly turn your waist, shoulders and head and neck to the left and rear.
(2) Continue to turn to the left and back to the maximum, and keep your eyes on the back of your body.
(3) Relax a little, and then turn to the left and back to the maximum.
(4) Relax and return to the standby position. Repeat the above actions for 5 ~ 8 beats. After doing two 8 beats in a row, switch the position where your hands are docked and turn two 8 beats in the opposite direction.
8, massage the neck and shoulders:
(1) Go back to the preparation position in the first section and press points such as Tianzhu, Bailao and Dazhui or pain points. With both hands and ten fingers. Fingers can move up and down and press, repeating 2 ~ 4 8 beats.
(2) The palms of both hands are warm, and then the palms of both hands rub and press the same part for 2-4 8 beats in turn.
(3) Press the left hand meridian, Tian Shu, Yue Xushu, Feng Bing and other acupoints or pain points with your right hand, and press 1 on the beat of 1, 2 and 3 respectively. In the fourth beat, the right palm is used to dredge the meridians from the left meridian point along the outside of the arm to the back of the left hand. From the fifth to the eighth beat, press your left hand on your right shoulder and do the same action as above. After doing four 8 beats, pat your neck, shoulders, elbows and hands with your hands.
I remind:
Neck and shoulder exercises are a set of gymnastics movements designed according to the etiology and pathogenesis of cervical spondylosis and scapulohumeral periarthritis, which can enhance the function of neck and shoulder movements, dredge local meridians, promote blood circulation and eliminate local pain. Easy to learn and practice, saving time and money, and good curative effect. Moreover, after learning neck and shoulder exercises, you don't need to be hospitalized, nor do you need to cooperate with traction, drugs, physical therapy and other treatments, which will not affect your work and life. As long as you persevere, you should practice 1 every day after work or when you watch TV commercials at night. Twice, you can receive satisfactory curative effect.